Healthy Recipe:

Recipe: Lima bean ragout with tomatoes and thyme




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Recipe: Lima bean ragout with tomatoes and thyme

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/RE00057
  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: Also known as butter beans, fresh lima beans are creamy with a mild flavor. Keep an eye out for them at your farmers market. Fresh fava (broad) beans are a good substitute in this flavorful side dish.

By Mayo Clinic staff
Serves 6

Ingredients

    • 4 pounds fresh lima beans, shelled, or 2 packages frozen lima beans, thawed
    • 2 tablespoons olive oil
    • 1 tomato, peeled and seeded, then diced
    • 1/2 yellow onion, chopped
    • 3 cloves garlic, minced
    • 1 bay leaf
    • 1 1/2 teaspoons chopped fresh thyme
    • 1/4 teaspoon salt
    • 1 cup vegetable stock or broth
    • 2 tablespoons chopped fresh flat-leaf (Italian) parsley

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the lima beans and cook until just tender-crisp, about 6 minutes. Transfer with a slotted spoon to a bowl of ice water to stop the cooking. Drain and set aside.

In a saucepan, heat 1 tablespoon of the olive oil over medium heat. Add the tomato, onion, garlic, bay leaf, thyme and salt. Saute until the vegetables soften, about 5 minutes.

Add the stock and bring to a boil over medium-high heat. Reduce the heat to low, add the cooked lima beans and simmer, uncovered, until heated through, 2 to 3 minutes. Discard the bay leaf and transfer to a serving bowl. Drizzle with the remaining 1 tablespoon olive oil and sprinkle with the chopped parsley.

Nutritional analysis per serving

Serving size: About 1/2 cup
Calories177 Sodium157 mg
Total fat5 g Total carbohydrate26 g
Saturated fat< 1 g Dietary fiber6 g
Trans fat0 g Sugars0 g
Monounsaturated fat4 g Protein7 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00057 Oct. 20, 2012

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